CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10 Scap Retractions

5 Burpees to Target

10 DB Press

100m Jog

Workout

Option 1

Metcon (Time)

3 Rounds

20 Overhead Dumbbell Lunges 22.5kg/15kg

10 Pull-ups

Rest 2 minutes

3 Rounds

20 Dumbbell Snatches 22.5kg/15kg

10 Dips

Option 2

Metcon (Time)

3 Rounds

20 Overhead Dumbbell Lunges 22.5kg/15kg

2 Rope Climbs

Rest 3 minutes

3 Rounds

20 Dumbbell Snatches 22.5kg/15kg

2 Rope Climbs

Extra Credit

STR: Back Squat (6×5 at 75%)

SKILL: Metcon (AMRAP – Reps)

EMOM x 10

5-10 Strict Pull-ups